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High Pulls

High Pulls. Eccentric Phase. The first phase of movement will set up just as you would doing an RDL Hip hinge back until the knees are over the ankles, this would put the bar just above the knees. Concentric Phase.

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High Pulls

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  1. High Pulls

  2. Eccentric Phase • The first phase of movement will set up just as you would doing an RDL • Hip hinge back until the knees are over the ankles, this would put the bar just above the knees

  3. Concentric Phase • While keeping the same knee bend, push the knees and hips forward while bringing the shoulders up • Rather than finishing the movement of the hip hinge, we are going to change the force into a vertical explosion

  4. Vertical Extension • When the knees are over the top of the shoe laces and the hips are starting to come back under the body, we are then in position to extend vertically • To extend, press the heals through the ground and extend the knees vertically • The momentum created from pressing through the floor with the heels and extending the hips, knees, and ankles will allow the bar to move vertically

  5. Vertical Extension • Your vertical extension will have to be fast to allow the bar to rise while extending, but without jumping off the ground • Keep the bar tight to your body the let the elbow travel high and wide during the movement • After the weight gets to chest height, let the bar descend and catch the bar tall at hip level

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